Category: Uncategorized

Open Gym: Make up a missed WOD

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat: Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility, Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Review the WOD movements and get ready to work!

WOD: “343” 9/11 Memorial WOD

“343”
50 Pull Ups
50 Air Squats
50 HRPUs
50 Ab Mat Sit Ups
50 Box Jumps (24/20)
50 Wall Balls (20/14)
43 Burpees

*RX+: 60 of each and 55 Burpees

Stimulus/Focus: This WOD was created to honor the 343 firefighters (RX) and 72 police officers (RX+) who died in NYC on September 11, 2001.  It is supposed to be challenging. Push as hard as you can. Never forget. Aim for less than 30-35 minutes. Teen RX is 14/10 for the wall balls.

Cool Down: Athlete’s Choice: Work on something that is challenging for you for 5 minutes.

Warm-up: Coach’s Choice

Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 5 Minute AMRAP
5 Cleans (95/65)(65/45)
25 Single Unders

Rest 1 Minute Before the Next AMRAP

Stimulus/Focus: This should be light and fast. Aim to go unbroken on all work. Strive for 5 rounds.

5 Minute AMRAP
5 Cleans (115/75)(75/55)
25 Double Unders

Rest 1 Minute Before the Next AMRAP

Stimulus/Focus: Moderate weight and gymnastics. Aim four 4-5 rounds.

5 Minute AMRAP
5 Cleans (135/95)(95/65)
25 Triple Unders

Stimulus/Focus: This WOD is heavy in load and advanced in gymnastics movement. Aim for . . . one triple under! Score = 0+6! 🙂 If you can do double unders, the focus of this AMRAP is to work on triples for 5 minutes. If you can’t do dubs, work on those for five minutes.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Push Jerk (5 x 4 x 3 x 2 x 1)

Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 21-15-9 (10 Minute Cap)
Push Jerk (135/95)
Toes to Bar

Teen/Masters RX: 95/65

Stimulus/Focus: This is an aggressive weight and tough rep scheme. Aim to do your barbell work in no more than 2 sets each time. Break your toes to bar into small, manageable sets. This will help you stay on the barbell longer.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (20 Minutes to Find 1 RM)

WOD: 10 90-Second Rounds
3 Deadlifts (@ 70% of Today’s Strength)
ME Box Jump Overs with Remaining Time (24/20)
*RX+: 80% and 30/24

Stimulus Focus: This workout will crush your legs. The 90-second time domain will give you time to pull three heavy lifts, get in a good many box jump overs, but also have some time to rest before lifting again.

Cool Down: Tabata Chin Over the Bar Holds

Warm-up: Coach’s Choice

Strength/Skill: Review Movement Standards

WOD: Coffey:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up

In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012To learn more about Coffey click here

Cool Down: Enjoy Labor Day with Your Friends and Family!

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 5 )

Use 75% of your 1 RM for all sets. Lift on a 3-minute clock.

WOD: 5 RFT (15 Minute Cap)
5 Chest to Bar
10 Push Press (95/65)
5 Toes to Bar
10 Burpees

Teen/Masters RX: 65/45

Stimulus/Focus: This will be taxing on the lungs and shoulders. Aim to do your work unbroken.

Cool Down: 3 Rounds
100 Meter Run
5 Strict Push Ups

Warm-up: Coach’s Choice

Strength/Skill: Deficit Deadlift

(20 Minutes to Work the Skill)

WOD: For Time (12 Minute Cap)
21-18-15-12-9-6-3
Deadlifts (135/95)
Box Jumps (24/20)

RX+: 185/135; 30/24

Teen/Masters RX: 95/65
Teen/Masters RX+: 135/95; 24/20

Stimulus/Focus: Leg crusher. Find a steady pace and keep moving.

Cool Down: 3 Rounds
5 Bike Cals
5 Strict Pull Ups

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 16 Minute Clock
Alternating Tabata #1
*Ring Dips
*Ab Mat Sit Ups
Alternating Tabata #2
*Toes to Rings
*Ab Mat Sit Ups
Alternating Tabata #3
*Ring Push Ups
*Ab Mat Sit Ups
Alternating Tabata #4
*Ring Pull UPs
*Ab Mat Sit UPs

Stimulus/Focus: This is a WOD designed to give you time to work on skills we don’t incorporate often. You’ll be at each couplet for four minutes. Each ring movement will alternate with ab mat sit ups. This will give your hands and shoulders a break. Your score is your total reps.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)

Focus on low bar back squat. See how heavy you can get in twenty minutes.

WOD: 20 Minute AMRAP
10 Med Ball Cleans (20/14)
200 Meter Med Bal Carry (20/14)

Teen/Masters RX: 14/10

Stimulus/Focus:  Smoke the legs! You can count the full round if you get started on your last run before time is called. You just have to make sure to finish the carry for the round to count.

Cool Down: Tabata Couch Stretch